Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Snatch

Squat Snatch

Every 90 sec ( 6 Sets )

Tempo -3 sec. from ground to knees

Set 1: 2 Reps @ 75%

Set 2 & 3: 2 Reps @ 80%

Set 4,5 & 6: 1 Rep @ 85%

B: Metcon (Time)

30-20-10

Cal Row

Shoulder to Overhead (R+135/95, Rx 115/75)

*1 rope climb after each round*

* Scale : 6 K2E hanging from the rope.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

3 Rounds

10 Barbell Split Stance Romanian DL (5 each Leg)

10 DB Bulgarian Split Squats (5 each Leg)

* Built up in wt.

*Record Bulgarian Split Squats wt

B: Metcon (Time)

3 Rounds

15 Deadlifts (R+185/135, Rx155/115)

12 Ring Dips

10 Chest-to-bar Pull-ups

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Team of 2:

1000m Run

20 Rounds of Cindy (alternating partners)

1000m Run

* Cindy

5 Pull ups

10 Push ups

15 Squats

* Run together.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

1000 m Row

50 Goblet Squats, (R+70/53, Rx 53/35)

40 Wt Sit ups (R+20/14, Rx 16/12) (Wall Ball)

30 KBS (R+70/53, Rx 53/35)

20 Ring Dips

10 Burpee

B: Metcon (No Measure)

Tabata Plank hold

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Take 15 min to work on

Kipping Pullups/T2B

-AND/OR-

Rope Climb Practice

A: Metcon (2 Rounds for reps)

Against 7 min running clock

800m Run

Max Burpee Box Overs (R+24/20, Rx20/16″)

Rest 3min and Repeat.

*Record burpees each round

HomeGrown CrossFit - Level 1 Group Class

A: Snatch

Squat Snatch (5 sets)

3 Reps @ 65%

3 Reps @ 70%

3 Reps @ 75%

3 Reps @ 75%

3 Reps @ 80%

Rest 90sec

*Record heaviest

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 mins of:

50 Double Unders/ 100 Singles

100 m Sprint